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What is the Glycemic Index (GI)?

Eating better for blood sugar control

Antara Nutrition Team avatar
Written by Antara Nutrition Team
Updated over a month ago

The glycemic index, or GI index is the measurement of how foods raise our blood glucose or blood sugar after eating them.

Carbohydrates increase blood sugar the most, followed by fats and then protein. Actual (table sugar) has a glycemic index of 100 and other foods measured are ranked as low, moderate and high GI foods.

High GI (Red): Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels.

Medium GI (Yellow): Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.

Low GI (Green): Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady. Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with better energy levels. Although the GI index is helpful to meal planning, you also need to reduce the amount of carbohydrates you eat.

This is what your plate should look like:

Consuming low GI foods + eating ΒΌ plate of carbs = the most stable blood sugar levels!!!

🟒 EAT MORE OF

(Low-Glycemic Foods)

Category

Examples

Breakfast Cereals

All-bran, oatmeal (not instant)

Fruits (limit 1–2/day)

Apples, berries (fresh), grapefruit, peaches, pears, plums, tangerine, thorn melon

Non-Starchy Vegetables

Avocado, broccoli, boiled carrots, cauliflower, cucumber, courgette, eggplant, mushrooms, bell peppers (hoho), tomatoes, okra, onions, lettuce, cabbage, spinach, sukuma, dark green (Kienyeji) leafy vegetables

Grains

Spaghetti & other pasta

Beans & Legumes

Chickpeas, green grams (ndengu), kidney beans (maharagwe), black beans (njahi), pinto beans, butter beans, black-eyed peas, lentils, soybeans, hummus

Nuts, Olives & Oils

Almonds, peanuts, groundnuts, pecans, sunflower seeds, hazelnuts, olives, walnuts

Dairy, Fish, Meat, Soy & Eggs

Low-fat milk, soy milk, almond milk, low-fat cheese, yogurt (low-fat or Greek), lean red meat, fish, skinless chicken and turkey, shellfish, egg whites, egg yolks (up to 3/week)


🟑 EAT IN MODERATION

(Medium-Glycemic Foods)

Category

Examples

Breakfast Cereals

Weetabix, bran flakes, porridge, muesli

Fruits

Banana (under-ripe), grapes, kiwi, mango, oranges, raisins

Starchy Vegetables

Beetroot, raw carrots, sweet potato (ngwaci), arrowroot (nduma), pumpkin, yam, plantain/green banana, boiled/roasted maize, sweet corn

Grains

Milled maize/ugali flour, brown rice, couscous, noodles

Breads

100% whole-grain bread (with seeds or bran), brown chapati, roti

Beans & Legumes

Baked beans, green peas

Nuts

Cashew nuts, macadamia nuts

Snacks & Others

Popcorn, honey


πŸ”΄ AVOID EATING

(High-Glycemic Foods)

Category

Examples

Breakfast Cereals

Cheerios, cornflakes, rice krispies, coco pops, instant porridge

Fruits

Dried dates, dried berries, pineapple, watermelon, overripe bananas

Starchy Vegetables

Potato (baked, broiled, fried, mashed), chips

Grains

White rice, instant noodles, grade 1 maize/ugali flour

Breads

White bread (wheat), wholemeal bread (wheat), specialty grain bread, rolls, wraps, croissants, white chapati

Snacks & Others

Candy, sweets, crackers, crisps, chevda, cookies, syrups, jelly, jam, donuts, mandazi, pastries, cakes, chocolate, ice lolly, sugar, glucose powder

Beverages

Soda, sweet tea or coffee, processed fruit juices, energy drinks


Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet.

Book a session with an Antara Nutritionist through the Antara App or by clicking here.

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